How much whey protein an individual takes in one day depends on what he or she seeks to accomplish from supplementing with whey.
There are other things that need to be considered when looking to supplement with whey protein.
How much you weigh, your age, how much you exercise, as well as how much protein you consume on a daily basis, should be considered when supplementing.
According to Men’s Health Magazine, most people are not getting enough protein and should be taking in an additional 56 grams on a daily basis.
Besides being a great supplement for building muscle, protein dulls hunger and also can aid in the prevention of heart disease, diabetes, and obesity. Of course, supplementation is only one part of the equation to reaching health and fitness goals. Exercise matters too. For access to certified personal trainers, workout plans, goal trackers, and more, sign up for an Exercise.com PRO plan today.
What Are Some Guidelines Men Should Follow When Supplementing With Whey Protein?
Knowing how much protein you need per day can be useful when looking into supplementing with whey. For men who are athletes, they tend to do best on 0.77 grams of protein for every pound of weight. For a 185 pound man that’s almost 143 grams per day.
For men who work out five or more days a week and work out for at least an hour, they need 0.55 grams of protein per pound of weight. Men who work out three to five days a week for at least 45 minutes per day need 0.45 g of protein per pound of weight.
Most whey protein supplements contain 20 g to 25 g of protein per serving or for a 30g scoop of powder. However, this can all depend on what whey you choose and the serving size.
Men who work out, whether they are high-level athletes or weekend warriors, need anywhere between 84 g to 143 g of protein per day assuming they weigh around 185 pounds.
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Are There Different Types of Whey Protein to Supplement With?
There are three main types of whey protein available. When choosing whey protein for supplementation, you should consider the quality of the product and also if it fits within your budget.
The three types of whey protein are whey protein blend, whey protein concentrate, and whey protein isolate.
- Whey protein blend is a mixture of both the whey protein isolate and the whey protein concentrate. Those who are looking into the blend should weigh out the pros and cons of the product.
- The benefits of using a whey protein blend are that it’s a great value for the money you pay and the amino acids are excellent and in huge supply. There are many brands of whey protein to choose from.
- There is not as much lactose, carbohydrates, and fat in the whey protein blend as there is in the whey concentrate, and there’s a great mix of both the isolate and concentrate protein sources.
- The downside of whey protein blend is that some of the brands out there contain more of the protein concentrate than a mixture of both the concentrate and isolate. There is also more lactose, carbohydrates, and fat in the blend than there is in the protein isolate.
- The whey protein concentrate is another great alternative. Some of the benefits of whey protein concentrate are that it is reasonably priced, great for building muscle and the amino acid content is very high.
- The downside to supplementing with whey protein concentrate can be that you get additional calories with each serving. This is due to extra fat content and higher fat and carbohydrate content.
- The last whey protein option is whey protein isolate. Whey protein isolate tends to be the more expensive form of whey protein, but this is because it’s high quality.
- Some of the great things about whey protein isolate are that it has no fat, no carbohydrates, and no lactose. It is the purest form of whey protein on the market.
- Whey protein isolate has more protein per serving. It is beneficial for fat loss and muscle building and has a large number of amino acids.
No matter which whey protein you choose, make sure to read the label carefully. It’s also important to talk with your doctor before starting any new supplement or diet program.
With many additional ingredients in any of the three whey proteins, it’s essential to know what you’re body is able to process or if you have any allergies to certain foods.
If weight loss is your goal, then don’t forget to incorporate a regular exercise regimen into your daily routine. Check out our PRO Plan to see how we can help you stay active, motivated, and focused every day!